Strength & Conditioning Program
The purpose of Manitou Springs High School's Strength & Conditioning program is to improve athletic performance through a combination of functional strength training, plyometrics, and flexibility programs. Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of the athlete. Strength, speed, and power are the primary focuses of this program.
Training Principles
Correct Technique- Correct technique is emphasized above all else. Athletes will make quicker gains in strength, speed, and power when the correct technique is emphasized. Technique is NEVER sacrificed to lift more weight or make gains when testing.
High Intensity- Optimal improvements in performance occur only when training is performed with high intensity. Training below this level slows down or eliminates increases in strength, power, speed, or flexibility.
Sport Specific- To achieve a positive effect on athletic performance, training movements need to closely mimic the stresses and demands placed on the body during physical competition. The greater the match in training to movement, the greater the effect on performance. Football players, golfers, basketball players, and runners may all share common exercise, but some movements need to be specific for functional gains.
Multi-Plane Movements- Running, jumping, tackling, shooting, hitting, and throwing all occur in multiple planes and directions. As a result, training needs to occur in all of these planes as well in order to adhere to specificity.
Standing Free Weights- Most athletic movements occur in a standing position. Therefore, training in these positions is vital to functional strength gains. Ground based training movements can quickly improve an athletes performance on the court or field.
Power Development- Some Olympic style lifts can result in a large increase in the power output of an athlete because they are performed explosively from a standing position. The technique of these lifts is critical to the safety and development of the athlete. Since power is a limiting factor of performance for many high school athletes, these exercises cannot be overlooked.
Implement Training- Sports are athletic competitions, not weight lifting competitions. Functional training transfers to competition best when motor skills are activated. That is often tough to achieve with a barbell. Because of this, training days utilizing medicine balls, dumbbells, ropes, bands, rice buckets, sandbags, and water filled objects will be used on a regular basis.
Periodization- Most training cycles last between 2-5 weeks. Intensity, rest time, exercise selection, sets/reps, should all be varied to achieve maximum gains just prior to the start of the competitive season.
Plyometric Training- The ability to move and jump laterally, forwards, backwards, and diagonally with speed are all critical to athletic performance. Resistance training enhances these qualities but specific movements are needed weekly to optimize the athletes performance.
Nutrition/Rest- Maximum benefits from intense workouts only occur with proper nutrition and rest. Good nutritional practices go a long way in promoting muscle growth and speed development.
Nutritional Considerations
Carbohydrates- Carbohydrates are the primary energy source for the body before, after, & during exercise. Aerobic athletes involved in continuous movement for an hour or more should consume 8-10 grams/kilogram of body weight. The primary sources should be complex whole wheat sources which are low in glycemic index. Power athletes should consume 5-6 grams/kilogram of body weight.
Protein- Protein supports muscle growth during training periods. It also produces hormones, enzymes, and antibodies. Much is made of the sources of quality proteins, especially as of late. Most muscle growth and supporting proteins occur in animal products such as fish, meet, eggs, dairy products. Adequate protein consumption for athletes is around 1-1.5 grams/kilogram of body weight.
Fats- Fat plays a large role in body composition and function of athletes. Fats should be limited to 20-30% of the total calories in the diet. Unsaturated fat sources are the preferred source such as fish, walnuts, almonds, avocados and olive oils. Saturated fat sources should be taken in sparingly and account for no more than 10%. These sources can come from red meat, cheese, bacon, burgers, deserts and whole milk.
Vitamins and Minerals- Play a big part in oxygen transport, electrolyte balance, and bone health. Athletes should strive to get a variety of different fruits and vegetables of all colors in their diets. Juicing fruits and vegetables in an excellent way to rapidly absorb many of these micronutrients at once.
Water- This is the largest component of the human body consisting of 45-70% of an athletes body weight. Dehydration is an easy way to decrease athletic outputs from training. Lean muscle tissue is about 75% water while fat tissue is around 20%. The recommended replacement for athletes is around 2-3 quarts spread throughout the day.
Fast Food
Fast food should be a limited part of a serious athletes diet. Whenever fast food must be utilized, it should be done with moderation and by using smart food choices. Below is a list of food choices from various fast food chains (including a best/worst meal options.)
Calorie needs vary from athlete to athlete. Males tend to need more calories than females. Athletes with higher metabolisms may also need more calories. Calorie needs should be met with high-energy nutrient dense foods.
Training
Calories Calories/lb
Carbohydrates Grams/lb
Proteins Grams/lb
Healthy Fats
Mild (In-Season)
12-14
2.0-3.0
.45
Balance
Moderate (Pre-season)
15-17
2.0-3.0
.5-.75
Balance
Heavy (Post Season)
18-24
3.0-4.5
.7-.8
Balance
Very Heavy (Summer/Off-Season)
25-29
4.5-5.5
.8-.9
Balance
EXAMPLE: A 200 lb football player who is training during the season needs 2,400 calories to maintain his weight.
The purpose of Manitou Springs High School's Strength & Conditioning program is to improve athletic performance through a combination of functional strength training, plyometrics, and flexibility programs. Functional strength training involves performing work against resistance in such a manner that the improvements in strength directly enhance the performance of the athlete. Strength, speed, and power are the primary focuses of this program.
Training Principles
Nutritional Considerations
Fast Food
Fast food should be a limited part of a serious athletes diet. Whenever fast food must be utilized, it should be done with moderation and by using smart food choices. Below is a list of food choices from various fast food chains (including a best/worst meal options.)
Caloric Needs
Calorie needs vary from athlete to athlete. Males tend to need more calories than females. Athletes with higher metabolisms may also need more calories. Calorie needs should be met with high-energy nutrient dense foods.
Calories/lb
Grams/lb
Grams/lb